Keep a consistent sleep schedule
Turn off bright screens 1 hour before bed
Make your room dark, cool, and quiet
Avoid caffeine in the afternoon and evening
Avoid alcohol and heavy meals before bed
Do a short wind-down routine
Try slow breathing
Relax your muscles from head to toe
Get into bed only when sleepy
If you are not asleep after 20 minutes, get out of bed briefly
Use the bed only for sleep
Exercise regularly, but not right before bed
Limit long naps during the day
Reduce stress before bedtime
Keep your phone away from the bed
Try a comfortable pillow and mattress
Avoid clock-watching
Use white noise if helpful
Seek medical advice if sleep problems persist